Relative Energy Deficiency in Sport (REDs) is a condition that occurs when athletes fail to consume enough calories to meet their body’s energy demands. This imbalance affects the body’s ability to perform and maintain essential functions, leading to long-term health risks and reduced athletic performance.

This article explores what REDs is, who it affects, its symptoms, and how to prevent it. Let’s dive in!

What Is REDs and Who Does It Affect?

REDs is caused by low energy availability—when an athlete burns more calories than they consume. This condition forces the body to prioritize critical functions like breathing and brain activity, while reducing energy for nonessential activities, such as:

• Hormone production
• Bone formation and repair
• Menstrual cycles (in women)
• Growth and repair processes

REDs can impact anyone, from recreational athletes to professionals. While more common in female athletes, male athletes are also at risk.

Common Health Risks of REDs:

• Hormonal imbalances
• Weakened immune system
• Digestive issues
• Mental health conditions (e.g., anxiety, depression)
• Bone density loss
• Cardiovascular complications

Sports Most Affected by REDs

Athletes in certain sports are at higher risk of REDs due to the physical demands or cultural pressures of their sport. These include:

For instance, studies report that 44.8% of female gymnasts and 33.3% of female soccer players experience low energy availability.

How Is REDs Linked to Overtraining Syndrome?

REDs shares many symptoms with overtraining syndrome, which occurs when athletes exceed their body’s capacity to recover. Symptoms include:

• Intense fatigue
• Increased injury risk
• Reduced athletic performance

Both conditions stem from energy imbalances and require proper nutrition and recovery to manage.

Causes and Risk Factors of REDs

REDs can develop unintentionally or due to deliberate calorie restriction. Common causes include:

1. High energy demands: Athletes in endurance sports often underestimate how much they need to eat.
2. Pressure to maintain weight: Athletes in weight-class or aesthetic sports may feel pressured to stay lean.
3. Psychological factors: Disordered eating patterns, body image concerns, or stress can contribute to undereating.

Athletes at Higher Risk:

• Competitive and professional athletes
• Individuals with disordered eating behaviors
• Those training excessively or without proper rest

Symptoms and Complications of REDs

REDs impacts nearly every system in the body. Below are some common symptoms:

Physical Symptoms:

• Fatigue and low energy
• Weight loss
• Bone density loss (leading to fractures)
• Missed or irregular periods (in women)
• Digestive problems
• Hair loss

Psychological Symptoms:

• Depression and anxiety
• Irritability
• Difficulty focusing

Performance Impact:

• Reduced strength and stamina
• Increased risk of injury
• Slow recovery times

How to Prevent REDs

The best way to prevent REDs is by ensuring a balanced approach to nutrition, training, and recovery. Here’s how:

1. Adopt a Nutrient-Dense Diet

Focus on meals rich in carbohydrates, proteins, and fats to meet your energy needs. Ensure that you’re eating enough to fuel your activity levels and support recovery.

2. Monitor Energy Balance

Work with a sports nutritionist to determine your calorie needs and create a meal plan that aligns with your training schedule.

3. Prioritize Rest and Recovery

Incorporate adequate rest periods between training sessions to allow your body to recover and adapt.

4. Seek Professional Support

A team of experts—including sports psychologists, dietitians, and physiologists—can help you recognize and address REDs early.

How Is REDs Treated?

Mild cases of REDs may improve with dietary adjustments and increased caloric intake. For severe or prolonged cases, professional intervention may be required. This can include:

• Mental health support for addressing disordered eating or body image issues.
• Time off from training to restore energy levels.
• Medical monitoring to manage symptoms and prevent complications.

Key Takeaway

Relative Energy Deficiency in Sport (REDs) is a serious condition that can affect any athlete who isn’t meeting their body’s energy needs. It impacts overall health, athletic performance, and long-term well-being.

Preventing REDs starts with awareness, education, and a commitment to maintaining a healthy balance between nutrition and physical activity. If you suspect you or someone you know may have REDs, consult a healthcare professional for support.

By fueling your body properly and prioritizing recovery, you can optimize your performance and protect your health.